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7.3 ITBF

CrossFit Shropshire – CrossFit


Metcon (No Measure)


:20 Side plank (Right)

:20 Side plank (Left)

:20 Rest

Metcon (No Measure)

10 min. EMOM:

Even: 5-7x L- Sit Ring Dip

Odd: 5-10x Seated Leg to plate raises.


Metcon (AMRAP – Reps)

In teams of 2

20 min. ladder of:

1x Sandbag Power Clean

1x Sand Bag Power jerk

1x Pull up

* Partner may switch when needed but all must complete equal reps

*Reps will increase by 1 reps each every round (1/1/1, 2/2/2, 3/3/3, 4/4/4, etc…)



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